Training for Endurance Cycling

Cycling a long way is simple but cycling a long way at a quick and constant speed requires training and experience. If you set out to ride 150 km tomorrow morning with only minimal preparation and enough determination, you could probably do it. It would be painful and slow but you could get there in the end. On the other hand, if you wanted to maintain a steady average speed so that you would be back before lunch, then like any other goal, you would need to prepare, practise and train to achieve it.

This plan assumes you have a comfortable bike or are willing to purchase one, preferably a road bike as we are interested in efficiency and speed and you will probably be riding on a road or cycle way. This plan is suitable if you have a reasonable fitness base, have been riding or participating in another form of exercise two or three times a week and are willing to add a couple of extra sessions to that. The plan is pretty straight forward - we are looking to increase muscular endurance and cardiovascular efficiency. There is no sprint or hill training in this program but if you would like to add some, try choosing some sessions out of the hill training program on the training page.

Despite what some people may think, there is technique involved in cycling. Proper position on your bike is important, so you may want to get a professional fit from your local bike shop. The basics of good cycling technique involve a straight leg motion, so keep your legs moving straight up and down as you pedal, and don't let your knees swing in and out. Your leg should be fully extended at the bottom of the stroke with the knee locked and your foot slightly down at the heel. One of the best descriptions of how your foot should work is that you are scraping mud off your shoe on the pedal. Also, try not to think of pushing down and pulling up or even of making little circles, but more like pushing forward at the top, at about 3 o'clock, and pulling backward at about 6 o'clock. Your cadence (or number of pedal rotations per minute) is also important. You should try to aim for between 80 and 100 rotations per minute. It can take some time to get comfortable at this rate, so just try short periods at the higher rate and slowly increase the time spent at the desired rate.

There are numerous accessories you can get for your bike. Some are very useful and some you should never leave home without. In the first category is a cycle computer and these range in price from $40 to $100 or more but even the most basic will provide a wealth of useful information to assist you in tracking your progress. They can provide speed, average speed, distance, time and cadence information. Some indespensible items include spare tubes, a portable pump, a bike tool and somewhere to hold your drinking water or sports drink - either a hydration pack or a bottle cage for you bike. Of course you will have a certified helmet too.

Ok, now down to business. Where are you going to do all these kilometers? Although most new motorways have spacious shoulders and some even have dedicated cycle ways, unless one of these is out the front of your house you will probably be riding on the roads and that means traffic. So be visible, wear bright colours and high contrasts (differing or opposite colours). Allthough cyclists have all the rights of a motorist on public roads, it is best to keep to the shoulder or in the cycle lane where possible. Choosing whether or not to ride in the rain is up to the individual but remember that lines on the road can be very slippery when wet. Generally no gradient or minor gradients are best for this type of training as you want to get into a rhythym and hold it for longer and longer periods. Don't be too concerned if you live in a particulalrly hilly area though, as this plan works on time spent riding rather than total distance travelled. You may be able to try a larger sprocket on your rear cassette to avoid spending so much energy on climbing.

The 8 Week Plan
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
WEEK 1 45 Easy 45 Easy 30 Fast 45 Easy REST 90 Easy REST
WEEK 2 55 Easy 55 Easy 40 Fast 55 Easy REST 110 Easy REST
WEEK 3 60 Easy 60 Easy 40 Fast 40 Easy REST 140 Easy REST
WEEK 4 45 Easy 45 Easy 33 Fast 45 Easy REST 120 Easy REST
WEEK 5 60 Fast 70 Easy 60 Fast 60 Easy REST 170 Easy REST
WEEK 6 60 Fast 80 Easy 60 Fast 80 Easy REST 200 Easy REST
WEEK 7 90 Easy 90 Easy 60 Fast 90 Easy REST 220 Easy REST
WEEK 8 90 Easy 90 Easy 60 Fast 90 Easy REST 240 Easy REST


You will be doing five rides a week, starting with a 90 minute ride at the beginning of the plan and working up to a 4 hour ride. Depending on your average speed, this ride should have you travelling over 100 kms. The 4 rides on weekdays are designed to fit around a full time job, study or family duties. If you can fit in a 60 to 90 minute ride 4 times a week you will be building a solid base. Making some of the sessions faster paced will help push your limit. The long ride on the weekend is where you will build the endurance and overall stamina to consistently ride longer and longer distances.

All the numbers in the plan are referring to minutes. The term ' easy' means the fastest pace you can ride at while still maintaining a conversation. You should see these rides as a chance to concentrate on improving your technique and cadence, and these sessions as valuable 'building rides' that get your body used to the act of cycling without pushing too hard and causing an injury. 'Fast' means you should be pushing yourself. If you ride at your fastest pace for 90% of the sessions then that's fine. If you have to slow down at half way then you're going too fast. Week 4 is a recovery week and as you have been working hard and building quickly, you will need to take this week to recover and consolidate your gains.

As with any fitness or strength building exercise, stretching is important to avoid injury and maintain flexibility as the muscles grow. Try to have 5 or 10 minutes available at the end of each workout to stretch your legs and your lower back, as this will also assist with recovery. The plan includes two rest days per week but there is room for flexibility and it is advisable to keep the day before your long ride a rest day, as this is where you will be pushing your endurance limits. I hope this plan provides you with some useful structure to reach your goals. The most important things about cycling are to have fun and to get back to your loved ones in one piece, so don't be afraid to slow down when it's necessary and take the time to give your fellow cyclists a wave.

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